HMSA Eat Healthy

Recipes

Broccoli Almondine

  • 2 lbs. broccoli
  • 2 Tbsp. olive oil
  • 1 oz. slivered almonds
  • 1 garlic clove, minced
  • 2 Tbsp. lemon juice
  • Salt and pepper to taste

Cook broccoli until crisp tender. Drain and place in large bowl. In the same pan, heat oil, add almonds and sauté until lightly browned. Add garlic and sauté briefly. Pour lemon juice over broccoli, then oil and almonds. Toss to coat broccoli. Makes 6 servings.

Per serving (without added salt): Calories 130, protein 6 g., carbohydrates 9 g., total fat 8 g., saturated fat 1 g., cholesterol 0 mg., sodium 41 mg., fiber 5 g., Weight Watchers POINTS value: 3.

1/2 cup cooked, chopped broccoli: Calories 30, protein 2 g., carbohydrates 6 g., total fat 0 g., saturated fat 0 g., cholesterol 0 mg., sodium 32 mg., fiber 3 g., Weight Watchers POINTS value: 0.

 

Gingered Honey-Mustard Salmon

  • 1 Tbsp. olive oil
  • 2 Tbsp. honey
  • 2 Tbsp. Dijon mustard
  • 1 rounded Tbsp. grated ginger
  • 1 1/2 lbs. salmon steaks

In a small bowl, combine olive oil, honey, Dijon mustard and ginger. Coat salmon evenly with mixture and place in baking dish coated with cooking spray. Bake 20 minutes in preheated 400-degree oven. Makes 6 servings.

Per serving: Calories 250, protein 23 g., carbohydrates 6 g., total fat 15 g., saturated fat 3 g., cholesterol 65 mg., sodium 180 mg., fiber 0 g., Weight Watchers POINTS value: 6.

Three ounces wild King salmon (Chinook): Calories 200, protein 22 g., carbohydrates 0 g., total fat 11 g., saturated fat 3 g., cholesterol 72 mg., sodium 51 mg., fiber 0 g., Weight Watchers POINTS value: 5.

 

Hummus

  • 2 15-oz. cans garbanzo beans, drained
  • 4 cloves garlic, roughly chopped
  • 4 Tbsp. tahini (sesame seed butter)
  • 2 Tbsp. peanut butter
  • 3 Tbsp. lemon juice
  • 1 tsp. salt
  • 1/2 tsp. ground white pepper
  • 1/2 to 1 tsp. cumin

Blend all ingredients in a food processor, adding water as needed to achieve a smooth, pudding-like consistency. Chill. Serve as a dip or an accompaniment to tabouli and/or pita bread. Makes 3 1/2 cups, or 10 servings of approximately 1/3 cup.

Per serving: Calories 170, protein 6 g., carbohydrates 25 g., total fat 6 g., saturated fat 1 g., cholesterol 2 mg., sodium 530 mg., fiber 4 g., Weight Watchers POINTS value: 3.

1/2 cup canned garbanzo beans: Calories 140, protein 6 g., carbohydrates 27 g., total fat 1 g., saturated fat 0 g., cholesterol 0 mg., sodium 360 mg., fiber 5 g., Weight Watchers POINTS value: 2.

 

Lime Chicken Wrap with Sweet Chili Garlic Sauce

  • 2 lbs. chicken breast tenders, cut in 1/2-inch pieces or ground
  • 6 kaffir lime leaves* or grated lime zest
  • 4 stalks lemon grass, tender parts only, finely minced
  • 1/3 cup fresh lime juice
  • 1 1/2 Tbsp. fish sauce
  • 4 green onions, green ends only, thinly sliced
  • Small bunch Chinese parsley, chopped
  • 1/2 cup chopped mint leaves
  • 1/2 cup chopped Thai basil
  • 1 Japanese or English cucumber, halved lengthwise and sliced
  • 1/2 head green cabbage
  • 1 cup sweet chili garlic sauce*

Cook chicken with kaffir lime leaves and 1/3 cup water in a nonstick skillet over medium heat, stirring constantly, just until chicken is cooked through. Add water as necessary to prevent burning. Set chicken aside to cool. To mince lemon grass, pulverize the 2-inch section just above the root end with a meat mallet. Cut away and discard the end and the remainder of the stalk. Remove tough outer layers from the pulverized mass and mince the tender inner fibers. When chicken is cool, remove lime leaves and add lime juice, fish sauce, lemon grass and green onions. Just before serving, add parsley, mint, basil and cucumber. Cut cabbage in half and separate leaves, cutting away tough ribs. Serve chicken with cabbage and sweet chili garlic sauce. Serves 10 as an appetizer.

*Available at Asian markets and some grocery stores.

Per serving: Calories 130, protein 22 g., carbohydrates 8 g., total fat 1 g., saturated fat 0 g., cholesterol 50 mg., sodium 260 mg., fiber 1 g., Weight Watchers POINTS value: 3.

3 oz. roasted boneless skinless chicken breast: Calories: 140, protein 26 g., carbohydrates 0 g., total fat 3 g., saturated fat 1 g., cholesterol 72 mg., sodium 63 mg., fiber 0 g., Weight Watchers POINTS value: 3.

 

Stir-fried Asparagus with Shiitake Mushrooms

  • 1 lb. asparagus
  • 6 oz. shiitake mushrooms
  • 1 Tbsp. canola or vegetable oil
  • 1 Tbsp. sesame oil
  • 2 tsp. chopped garlic
  • 1/2 cup oyster sauce

Cut asparagus diagonally into 1-inch to 2-inch pieces. Trim stems from mushrooms and slice caps into 1/2-inch strips. Heat oils in wok or sauté pan. Add garlic and stir-fry for a few seconds. Add mushrooms and asparagus and stir-fry for one minute. Add oyster sauce and continue stir-frying until crisp-tender, about three minutes. Serve immediately. Makes 4 servings.

Per serving : Calories 130, protein 4 g., carbohydrates 13 g., total fat 7 g., saturated fat 1 g., cholesterol 0 mg., sodium 220 mg., fiber 3 g., Weight Watchers POINTS value: 3.

1/2 cup cooked asparagus: Calories 20, protein g., carbohydrates 4 g., total fat 0 g., saturated fat 0 g., cholesterol 0 mg., sodium 13 mg., fiber 2 g., Weight Watchers POINTS value: 0.

 

Tatsoi (Nalo Greens) Salad

  • 1 1/2 tsp. minced garlic
  • 1/4 tsp. sea salt
  • 1 Tbsp. unpasteurized apple cider vinegar
  • 1 Tbsp. lime juice
  • 3 Tbsp. extra-virgin olive oil
  • 1/4 red onion, thinly sliced
  • 5 cups tatsoi (Nalo Greens), rinsed
  • 1 Tbsp. chopped fresh mint
  • 8 Greek or Napa olives, pitted and chopped
  • Freshly ground pepper

Place minced garlic in a glass jar. Add salt and grind it into the garlic with a spoon to take some of the bite out of the garlic. Add apple cider vinegar, lime juice, olive oil, and onion. Cover jar and shake well. Set aside for 30 minutes to allow onions to marinate and soften.

Dry tatsoi in a salad spinner and place in a large bowl. Add mint and olives; pour contents of jar over tatsoi. Add freshly ground pepper to taste. Toss well and serve immediately. Makes 5 servings.

Per serving: Calories 110, protein 2 g., carbohydrates 5 g., total fat 9 g., saturated fat 1 g., cholesterol 0 mg., sodium 360 mg., fiber 2 g., Weight Watchers POINTS value: 3.

Recipe courtesy of Licious Dishes.

 

Bok Choy with Mirin Stir-fry

  • 1 small head bok choy (1 lb.)
  • 1 1/2 tsp. dark-roasted sesame oil
  • 1 1/2 tsp. peanut, canola or corn oil
  • 2 Tbsp. light soy sauce
  • 2 Tbsp. mirin (sweet rice wine)

Slice bok choy leaves into thin strips; set aside. Slice white ribs of bok choy 1/2-inch thick. Prepare a large skillet or wok with nonstick cooking spray. Heat both oils in skillet over medium-high heat; add white bok choy ribs and stir-fry until crisp-tender, 2 to 3 minutes. Add green leaves; stir-fry 1 minute more. Add soy sauce and mirin; stir-fry about 1 minute. Serve immediately with juices from skillet. Makes 4 servings.

Per serving: Calories 60, protein 2 g., carbohydrates 3 g., fat 3 g., saturated fat 1 g., cholesterol 0 mg., sodium 340 mg., fiber 2 g., Weight Watchers POINTS value: 1.